Pan Seared tilapia

Some nights you just need something quic, some nights you need something healthy & low carb (haven’t you heard? Carbs are the devil lol), and some nights you need both. This is a meal for one of those nights.

It’s all of like 4 ingredients (sans seasonings and butter) for the main dish and if you’re me you just toss some frozen veg in a steamer bag and nuke them to just cooked perfection. After a couple sprays of your favorite healthy butter substitute and a small hunk of multi grain bread and vuala. The big take away for me was how delicious such simple (and cheap! Hello I’m on a grad school budget) ingredients could make something so fab. So give it a try with your fave ocean dweller and enjoy.


Pan-Seared Herbed Tilapia


1 Tilapia fillet

1 Garlic clove minced

1 T. chopped parsley

1 T. butter

1 half lemon juiced

1 t. lemon pepper

1 t. salt

 –         Heat pan to med-high heat

–         Sprinkle fillet with seasonings and coat with garlic and parsley

–         Allow butter to melt in pan then add seasoned fillet to hot pan.

–         Cook fish aprox. 3 minutes per side (or until opaque/flaky)

–         Just before removing fish from pan add lemon juice (you can also add an extra tab of butter now for extra tastiness) and serve.


He's concerned about his carb intake...

Operation use flounder from the freezer

Here fishy fishy fishy :)

So this was a tester recipe. I had made this awesome fish with this pre-bottled butter dill sauce and I thought it might play nice with some crunchy panko topping. I also had a flounder fillt that was staring at me everytime I opened the freezer door, so I decided I would rescue him from his frozen station.
Here were the issues for me #1 my fish was a little more fishy than I like + I found a couple pin bones in the first few bites (no one’s fault but still a recipe turn off). Second big problem was the lack of salt, I tought I was saving myself from sodium overload by no adding any salt to the fish, fail! Third I didn’t add any butter or fresh lemon to the bottled sauce as I did in the past. Last but not least I had this “brilliant” idea to add some parm to the top of the fish and toss it in the broiler, bad idea it broiled way faster than I had imagined and pretty much burnt. In all of your honor scraped off the burnt bits and pressed on.
Here are my thoughts for future recipe trials I would cut the fillet so that i could try a few variations and pick the favorite to post. Also I think I would get fresh fish instead of pulling some from the freezer, but that’s just to save myself from the fishy-ness. Other ramifications have been made in the following recipe… this one is tentative I plan to try this out again with a few variations and then I’ll edit this post to reflect any changes. But hey if you want to have a go at it, please do leave suggestions in the comments :)
    Lemon-Dill Panko-ed Fish
1 Fish fillet
1 T. Bottled lemon dill sauce
1 t. lemon juice
1/2 t. lemon zest
1-2 t. favorite lemon/herb blend
1/2 t. sea salt
1/4 c. panko bread crumbs
1 T. butter melted
Cooking Spray
– Preheat oven to 450 degrees
– Season fish with seasoning of your choice seasonings.
– Combine bottled sauce with lemon juice and zest in a small bowl.
– Brush sauce mixture over fish then cover/coat with panko bread crumbs.
– Bake in oven for about 8-15 minutes.
– Either drizzle melted butter or serve with butter on side with lemon wedges.

He offered to take anything I didn't want to eat :)